Desizeme - Dieting, Weight Loss, Calorie Control

Best Fruit for Weight Loss with Calorie, Fiber and Nutrition Charts

Fruit has been recommended as an ideal food for people who are dieting to lose weight or to control their weight gain. But there are so many wonderful varieties of fruit to choose from that it is hard to know where to start to make the right choices.

The first consideration is calories, but simply looking at calorie charts for fruit can be misleading because the serving sizes are not standardized.

The key aspect to consider is what is called the calorie density of foods.

This is simply the number of calories for the same volume of food (generally expressed as calories for 100 ml volume).

The concept of negative calorie foods, that is food that required more energy to digest than the calories they contain, has been shown to be a myth.

The better concept is to choose foods with a low calorie density. This means that the food has a high bulk and contains very few calories.

The other aspects to consider are the amount of protein in fruits, which is especially important for vegetarians. The amount of fiber in foods is also very important, as well as the amount of vitamins the fruit contains.

This article contains ranked lists of fruits that meet these various criteria.

This provides a very convenient way to help you choose the fruit for your weight loss program.

There is so many varieties of fruit to choose from. See the Tables for fruits listed for various criteria important for weight loss programs.. Source: Public Domain

Fruits Ranked by Calorie Density

The table below shows a list of foods ranked by calorie density. The ones listed first have the lowest number in a standard volume of 100 ml. The calories in 100 g of these foods is also shown. Carrot has been included because many people eat fresh carrots as fruits.

Fruits with Lowest Calories per 100g Serve

The second table shown below lists the best fruits for various other criteria.

The Best 10 fruits with the lowest calories per 100g are:

raspberries

cucumber

java-plum

peach

rose-apple

apricot

melon

lemon

pear

lime

Fruits with the Highest Ratio of Protein to Fat

The Best 10 fruits with the highest ration of protein to fat are:

pummelo

currants

longans

dates

melon

cherries; sweet

orange

raisins; golden

sugar-apple

grapefruit

Fruits with the Best Overall Combination of Macro Nutrients

This list has been made by using a formula that gave a positive weighting for fiber and protein, but a negative weighting for calories, fat and carbohydrate. The contribution of each of these was standardized.

The best 15 fruits for Overall Macro Nutrients were:

lemon peel

passion-fruit

boysenberries

cranberries

loganberries

currants

blueberries; wild

orange

blackberries

pear; Asian

lime

sugar-apple

strawberries

pear

elderberries

Fruits Containing the Best Combination of Vitamins

The contents of all the major vitamins were used, giving equal weightings to each. The list is for the best overall result rather than for an individual vitamin.

The best 22 fruits for overall content of Vitamins were:

avocado

boysenberries

guava

mango

pomegranate

papaya

durian

orange peel

tangerine

blackberries

kiwifruit; gold

blueberries; wild

acerola

orange

loganberries

blackberries

kiwifruit; green

jackfruit

melon

clementines

strawberries

Fruits Containing the Highest Dietary Fiber for a 100g Serving

The final table shown the fruits with the highest amounts of fiber per100g.

The top 20 fruits for Fiber were:

persimmon; Japanese; dried

passion-fruit

orange peel

lemon peel

bananas; dehydrated

figs; dried

apple; dried

peach; dried

dates; deglet noor

pear; dried

nance; frozen

apricot; dried

prune

elderberries

raisins; seeded

currants; zante

dates; medjool

avocado

kumquats

How to Use Fruit to Help You Lose Weight

Losing weight is very hard, almost as hard as stopping smoking - it is mostly will power rather than fancy diets. You need to change your eating habits and lifestyle for the longer term. This includes eating one third less food and having regular exercise. Most diets fail because people lose weight on the diet, but don't make permanent lifestyle changes and so put it all back on again, plus some.

The keys to success are:

Skip lunch or one meal a day to eat one third less

Track your weight loss progress using a good online tool - it provides a 'scare graph' to avoid slip-ups and back-tracking

You simply eat too much - not deliberately, and its not your fault. The modern Western Diet contains highly processed foods that are too rich in calories and fat. So when you eat 'normally' you are simply eating 'too much'.

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Best Fruit for Various Weight Loss Criteria

Serving 100 g

Calories

Best Protein vs Fat Level

Protein to fat ratio

Best Macro Nutrients

Best Vitamins

raspberries

8

pummelo

19

lemon peel

avocado

cucumber

12

currants

15

passion-fruit

boysenberries

java-plum

21

longans

15

boysenberries

guava

peach

24

dates

12

cranberries

mango

rose-apple

25

melon

11

loganberries

pomegranate

apricot

27

cherries; sweet

9

currants

papaya

melon

28

orange

8

blueberries; wild

durian

lemon

29

raisins; golden

7

orange

orange peel

pear

29

sugar-apple

7

blackberries

tangerine

lime

30

grapefruit

7

pear; Asian

blackberries

watermelon

30

currants

7

lime

kiwifruit; gold

carambola

31

raisins

7

sugar-apple

blueberries; wild

pineapple

32

apricot

7

strawberries

acerola

strawberries

32

dates

6

pear

orange

acerola

33

jujube

6

elderberries

loganberries

grapefruit

33

prune

6

melon

blackberries

melon

34

clementines

6

persimmon; Japanese

kiwifruit; green

strawberries

35

grapefruit

6

pummelo

jackfruit

cherries; sour

36

cucumber

5

breadfruit

melon

melon

36

cherries; sweet

5

raspberries

clementines

pummelo

38

loganberries

5

blackberries

strawberries

peach

39

peach

5

lemon

feijoa

tamarind

40

peach

5

persimmon; Japanese

cherimoya

prickly pear

41

tamarind

5

grapefruit

plantain

applesauce

42

breadfruit

5

feijoa

nectarine

grapefruit

42

pineapple

5

longans

banana

pear; Asian

42

raisins

5

cucumber

dates

blackberries

43

lemon peel

5

grapefruit

bananas

mulberries

43

grapes; red or green

5

carambola

melon

papaya

43

melon

4

clementines

pineapple

gooseberries

44

plantain

4

cucumber

lemon peel

horned melon

44

boysenberries

4

quinces

kumquats

cherries; sour

46

watermelon

4

apple

strawberries

cherries; sweet

46

quinces

4

pineapple

passion-fruit

cranberries

46

strawberries

4

soursop

litchis

plum

46

melon

4

cherries; sweet

dates

clementines

47

lime

4

tamarind

apricot

orange

47

lemon

4

cherries; sweet

sugar-apple

apple

48

peach

4

java-plum; jambolan

soursop

loquats

48

plantain

4

melon

loquats

apricot

49

apricot

4

peach

breadfruit

boysenberries

50

mulberries

4

apple

mammy-apple

cherries; sour

50

currants

4

loquats

grapefruit

lemon peel

50

figs

4

watermelon

litchis

pineapple

50

cucumber

3

strawberries

sapodilla

blueberries; wild

51

nectarine

3

papaya

peach

mammy-apple

51

jujube

3

grapes; muscadine

cucumber

apple

52

soursop

3

gooseberries

currants

blackberries; wild

52

cherries; sour

3

figs

carambola

blueberries

52

banana

3

blueberries

blackberries; wild

groundcherries

53

pear

3

apricot

lemon

Fruit with the Highest Content of Dietary Fiber (g)

Fiber per 100g serve

Fiber ( g )

persimmon; Japanese; dried

14.71

passion-fruit

10.37

orange peel

10

lemon peel

10

figs; dried

9.76

apple; dried

8.84

peach; dried

8.25

dates; deglet noor

7.89

pear; dried

7.56

nance; frozen

7.55

apricot; dried

7.38

prune

7.16

elderberries

7.03

raisins; seeded

6.9

currants; zante

6.67

dates; medjool

6.67

avocado

6.67

kumquats

6.45

feijoa

6.43

nectarine

5.71

guava

5.45

mamey sapote

5.37

loganberries; frozen

5.31

boysenberries; frozen

5.3

sapodilla

5.29

blackberries

5.28

blackberries; frozen

5.03

breadfruit

4.91

cranberries

4.6

blueberries; wild; frozen

4.43

litchis; dried

4.4

sugar-apple

4.39

currants; red and white

4.29

gooseberries

4.27

pomegranate

3.97

grapes; muscadine

3.89

raisins; golden; seedless

3.86

tangerine; mandarin

3.81

durian

3.79

pear; Asian

3.6

prickly pear

3.59

raisins; seedless

3.59

persimmon; Japanese

3.57

soursop

3.33

blackberries; wild

3.2

olives; ripe; canned

3.13

pear

3.09

kiwifruit; green

3.04

Fruit is a good food for weight loss, but beware that some fuits
have high calories and high amounts of natural sugar, especially dried fruits. Choose fruits with high fiver and low calorie density. Source: Public Domain Check the sugar contents of fruit to choose a healthy option. Source: Public Domain Fiber contents of common fruits. Use this chart to choose the best fruits for weight loss. Source: Public Domain Foods with high fiber levels that are good for weight loss. Source: Public Domain High Fiber Foods. Source: Public Domain Calorie Density chart - with Eat-More and Eat-Less Guide. Source: Public Domain Calorie per Pound for a range of foods to help you choose good foods for weight loss. Source: Public Domain Calorie density guide for common foods. Source: Public Domain